Main – CrossFit

CFBB Warm-up (No Measure)

2 RDS

row 200m
15 GHD sit-ups
15 hyperextensions
10 strict pull-ups
10 pushups
10 reverse lunges
10 PVC pass-thrus
10 band pull aparts

Metcon (AMRAP – Reps)

4 RDS

:40 on/ :20 off of

HSPU
KBS 70/53
HR push-ups
C2B pull-ups

1-Mile Run (Time)

Max Effort 1-Mile Run